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Mertedì 29 Ottobre 2024
PROGRAM
PRE SEASON
AEROBIC CAPACITY & SKILLS
21 min emom
crossover/double crossover practice
handstand walk practice
rest
WEIGHTLIFTING STAMINA
every 2’30” x 6, ramping (as heavy as possible)
10-10-8-8-6-6
rebound push jerk
CLASS PLUS
ATTENZIONE: non è concesso eseguire questa programmazione nei seguenti orari:
lunedì - venerdì dalle 18:30 alle 20:30
Sabato dalle 10:00 alle 13:00
8' emom
4-6 strict toes to bar
F*CK THE WEAKNESS
Prenotazione su open box
18:00 - 19:00
19:00 - 20:00
20:00 - 21:00
WEIGHTLIFTING
Snatch
4 muscle snatch from hip 4 sots press
3 x empty bar
2 muscle snatch 2 power snatch stop1” receiving
2 x 3 eb
2 x 40%
Power snatch into squat
1 x 3 50%
1 x 3 60%
3 x 2 70%
Squat snatch stop1” bottom position
1 x 2 70%
1 x 2 75%
3 x 2 80%
Floating squat snatch
3 x 3 60%
WORKOUT OF THE DAY
COMPETITOR (1)
CONDITIONING: Redo 310123
For time:
buy in
40 cal air bike
then
5 round
10 deadlift 100/70kg
10 bar facing burpee
then
cash out
40 cal air bike
Riferimenti:
https://www.crossfitbullmoose.com/programmazione/bm-program/martedi-31-gennaio-2023
CORE
5 x 10 as slow as possible
1 min rest
CLASS (c2)
CONDITIONING
21 min emom
max power clean (1pt)
max handstand push up (1pt)
max rope climb (5pt)
Elite:
Barbell 70/45
Strict hspu
Legless rope climb
Rx:
Barbell 60/40
kipping hspu
Rope climb
Scaled:
Barbell <60/40
wall climb (3pt)
Rope row (1pt)
12:37